Stay fit, stay safe

Tips to prevent injuries while running a marathon

Coimbatore 26/07/2014: Participants at a practice session for the Coimbatore Marathon on July 26, 2014. Photo: K. Ananthan

Marathon inspires and encourages people to stay fit and active, and enjoy life. However, one must guard oneself against the injuries. There are two kinds of injuries; one that results from acute trauma and the other that is caused by the repetitive pressure on a tissue. Over-training by increasing distance or intensity too fast, inadequate rest and recovery period between training runs, unsuitable footwear or running on uneven terrains can cause injuries.

There are 10 ways to avoid them:

Walk in : Start every run with a few minutes of walking. When you start the actual running, gradually ease your way into the run.

Progress slowly: Gradually increase your mileage and speed while training.

Don’t make up for missed workouts: If you miss a scheduled workout (such as a long run), let it go and don’t try to make it up the next day.

Go soft once or twice a week: If you are running on roads, run for a few days on grass surface. It will give your legs the much needed rest.

Keep yourself hydrated: Drink enough fluid, but avoid drinking too much too quickly, or in short spells.

Take rest: Take at least one rest day per week, but also plan for one easy week of light running per month and one easy month per year.

Stretches: Do stretches before and after running.

Seek expert help: Consult an experienced trainer and physiotherapist if you experience pain.

Monitor shoe wear: Wear a good pair of running shoes.

Listen to your body: Pain is your body’s way of telling you something is wrong. If there is pain, stop running.

There will be ambulance services during marathons.

In all cases of injury, seek the help of the ambulance volunteers.